Three golds a day to practice losing weight:

Slimming position: upper abdomen.

Sit up straight with your hands parallel to the bed. Keep your hands parallel to the bed and let your body lean back slowly 10 second. When doing this action, your eyes should look at your waist and abdomen and stretch slowly. Physical recovery, repeat 8 times.

Slimming parts: oblique abdominal muscles of the waist.

Lie on your back, put your left hand behind your head, twist your left rib to the left, lift your right knee, and keep your left elbow as close to your right knee as possible. Restore, repeat 8 times. The action on the other side is consistent with this.

Slimming parts: waist and lower abdomen.

Stand up straight, put the tissue box straight, and don't let it fall to the left or right. Hands akimbo, lift the leg next to the tissue box and let it wrap around the other side of the tissue box. When you turn your legs, try to raise your knees and exercise your waist muscles. After 5 minutes, take the tissue box to the other side of your body and repeat this action for 5 minutes.

1. Sit in a chair, lift your legs and bend to one side, feeling your waist pulled. Repeat 5 times. Do the same thing on the other side.

2. Hold your hands and knees on the ground, with your head, shoulders and knees in a straight line and your fingers slightly inward; Bend your arms so that your chest is as close to the ground as possible and keep your body straight; Raise your arm until you start to move.

Lie flat on the bed with your legs bent and a cushion on the inner thigh. Put your hands behind your head and hold your head high; When the inner thigh is stressed, the hand slowly slides to the knee. After holding this position for 5 seconds, the hand returns to the action of holding the head, pauses for 5 seconds, and then repeats 7 groups of actions.

As the first meal of the day, breakfast is very important for dietary nutrition intake, health status and work or study efficiency. If you don't eat breakfast, it will easily lead to insufficient nutrition such as energy and reduce the efficiency of work, life and study in the morning. Research shows that skipping breakfast has the following disadvantages.

Breakfast is the longest time from the last dinner, generally more than 12 hour. The glycogen stored in the body has been exhausted, so it should be replenished in time to avoid hypoglycemia. When the blood sugar concentration is lower than the normal value, there will be hunger, decreased brain excitability, slow response and inattention, which will affect the efficiency of work or study.

Energy-supplying nutrients in food are the main source to maintain hypoglycemia. Breakfast with the energy supply ratio of protein, fat and carbohydrate close to 1: 0.7: 5 can give full play to the role of carbohydrate in rapidly increasing postprandial blood sugar, and at the same time, use the function of protein and fat to maintain the postprandial blood sugar level for 2 hours. The two complement each other, so that the blood sugar in the whole morning is maintained at a stable level, so as to meet the requirements of the brain for blood sugar supply and ensure the efficiency of work or study in the morning.

The food for breakfast should be varied and reasonably matched. You can quickly assess whether the nutrition of breakfast is sufficient according to the variety of food. If breakfast includes cereal, animal food (meat, eggs), milk and dairy products, vegetables and fruits, then breakfast is nutritious; If only two or less items are included, it means that the nutrition of breakfast is insufficient.

It is more appropriate to have breakfast half an hour after getting up in the morning. The breakfast energy of adults should be about 2930kJ(700kcal), and the cereal should be about 100g. You can choose steamed bread, bread, cereal, noodles, bean curd, porridge and so on. , and an appropriate amount of food containing high-quality protein, such as milk, eggs or bean products, as well as 100 g of fresh vegetables and 100g of fresh food. Individuals of different ages and labor intensity need different amounts of energy and food, which should be adjusted according to specific conditions.

After intense work or study in the morning, the energy and nutrition obtained from breakfast are constantly consumed, which needs to be replenished in time to provide energy for work or study in the afternoon. Therefore, lunch plays a connecting role in three meals a day. The energy provided by lunch should account for 30%~40% of the total energy needed for the whole day. For example, the daily energy intake is 9209kJ(200kcal), and the amount of staple food should be about 125g. You can choose rice and pasta (steamed bread, noodles, cereals, cakes, tortillas, etc.). According to the principle of balanced nutrition, you can choose several kinds of meat, poultry, beans and their products, aquatic products and vegetables to match. Animal food 75g, soybean 20g or equivalent, vegetable 150g and fruit 100g can be selected to ensure the intake of vitamins, minerals and dietary fiber in lunch.

The next day, the interval between dinner and breakfast is longer, and the energy provided should meet the energy needs of night activities and night sleep, so dinner also plays an important role in the day. The energy provided by dinner should account for 30%~40% of the total energy required for the whole day, and the cereal for dinner is about125g. Foods rich in dietary fiber, such as brown rice and whole wheat, can be selected from rice flour. This kind of food can not only increase satiety, but also promote gastrointestinal motility. In addition, animal food 50g, soybean 20g or equivalent, vegetable 150g and fruit 100g can be selected.

Many urban families are busy with work and study during the day and get together at night. Dinner is too greasy, which will prolong digestion time and lead to poor sleep. Studies have shown that eating a lot of high-fat and high-protein foods at dinner often increases the risk of coronary heart disease, hypertension and other diseases.

If you eat too much food for dinner, the concentration of blood sugar and amino acids will increase, thus promoting the increase of insulin secretion. Under normal circumstances, people have little activity and low energy consumption at night. Excess energy is stored in the body through synthetic fat under the action of insulin, which will gradually increase weight, thus leading to the disappearance of sleep and dreaminess under obesity. Therefore, dinner must be moderate, with less fat and digestible food.

People who work or study at night need more energy and nutrition. If you work or study late at night, the interval between dinner and sleep is usually 5 hours to 6 hours or more. In this case, on the one hand, we must ensure the nutritional intake of dinner, eat enough, and not less; On the other hand, we should eat some food in moderation to avoid insufficient nutrition intake and affect the efficiency of work or study. A glass of milk, some biscuits, or boiled an egg, a snack, etc. , can supplement certain energy and nutrition.

Reasonably allocate the time and food intake of three meals.

Healthy eating behavior is determined by ensuring adequate and balanced nutrition, digestion and emptying time in digestive system function. The physical properties and chemical composition of food are different, and the emptying speed is also different. Generally speaking, thin and flowing food empties faster than thick and solid food; Small pieces of food empty faster than large pieces of food. Foods containing more carbohydrates stay in the stomach for a short time, while foods containing more protein and fat stay for a long time. Usually, the gastric emptying time of the mixture is 4 hours to 5 hours. So the interval between two meals in three meals a day is 4 hours to 6 hours.

Considering the daily habits and physiological characteristics of the digestive system, the time for three meals a day should be more regular. Generally speaking, breakfast should be arranged between 6: 30 and 8: 30, lunch11:30-13: 30 and dinner 18:30-20:00. The time for breakfast is 15 minutes to 20 minutes, and the time for lunch and dinner is about 30 minutes, not too short or too long; Meal time is too short, which is not conducive to the secretion of digestive juice and the full mixing of digestive juice and food, affecting the digestion of food and bringing gastrointestinal discomfort; Eating too long will lead to an increase in food intake, which will lead to overeating. When eating, you should chew slowly, not wolf it down. Eat three meals regularly and quantitatively instead of eating a full meal with an empty stomach.

Food should be allocated reasonably for three meals a day, and energy is usually used as the standard for allocating the amount of food for three meals a day. Generally speaking, the energy provided by breakfast should account for 25%~30% of the total energy of the whole day, lunch should account for 30%~40%, and dinner should account for 30%~40%. Appropriate adjustments should be made according to occupation, labor intensity and living habits. The intake of various foods can be adjusted according to the energy demand.